ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: How to *ACTUALLY* Start a Healthy Lifestyle in 2025
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134 ประโยค
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I'm guessing because you clicked on this video, you're ready to kickstart lifestyle changes to become a happier, healthier and ultimately better version of yourself.
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But it is so goddamn hard to know where to start when everything is so bloody contradictory.
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Go vegan.
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Carbs are bad.
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Fats are bad.
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Too much fruit is bad for you.
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You're not getting your five a day.
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Don't do hit.
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It raises your cortisol.
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Maybe try getting your 10 ,000 steps a day, but 10 ,000 steps a day isn't vigorous enough for your heart.
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Maybe try running, but running is going to ruin your knees.
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No wonder everyone making the changes that they know they should.
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But do not fret, I'm gonna lay out the five simple, cold, hard rules that I follow to live a healthier lifestyle whilst working full -time as a doctor.
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One, get out of an all or nothing mindset.
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I used to find myself in a constant cycle between restrictive perfection where I ate nothing from a packet,
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full stop, followed by inevitable dramatic rebellion to the rules that I'd laid out for myself.
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It doesn't work.
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Being strict and restrictive and hating your life is not the way to make sustainable positive healthy changes.
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And what's even worse is that when we set these super high unreachable standards for ourselves and inevitably fail,
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the guilt eats us up and just makes us feel
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When I have a home -cooked nutritious lunch before a fast food dinner because I am exhausted, that day is not a failure.
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Or when I feel really really tired but I still manage a walk, just not a one -hour session in the gym, again not a failure.
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The key to any healthy lifestyle
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that lasts a lifetime is not hating every single second
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and really integrating it into your day -to -day so it's actually sustainable.
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Two, I aim for most of my calories to come from unprocessed versus processed
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I think we need to address the elephant in the room.
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Calories calories are a big part of weight loss and weight gain.
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There's no two ways about it, it's a scientific truth.
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However, historically, I have had a very poor relationship with calories.
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They contributed a lot to my disordered relationship with food, and whilst they can be a really helpful tool for people who want to lose
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or gain weight with the advice of a professional, calorie counting can take up a lot of time in our day -to -day life, isn't that sustainable long -term,
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and can contribute to a disordered relationship with food.
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That being said, as much as I think that I had a bad relationship with calorie counting, I also think
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that a lot of my disordered relationship with food came from a mistrust around the information that is provided to me.
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Calories are backed by science, whereas a lot of the other fad diets that are fed to young girls through the media are not.
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And I think that when you take calories at face value as a data point and nothing more, they can be a very helpful piece
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Calories are just a small piece of a big puzzle that makes up a holistic, healthy lifestyle.
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Something that I have found is focusing on your calories coming from unprocessed foods rather than processed foods.
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More and more research is coming out about how bad processed foods are for us.
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But realistically, we don't just live in a world where processed foods exist.
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We live in a world where processed foods are almost pushed upon us
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when our lives are so busy and we crave convenience and there's marketing everywhere.
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so good so i will never restrict myself from not eating processed foods completely however acknowledging
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that they are not the best for us is something that's
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really important for us all to acknowledge processed food is designed to taste really really really good
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because it is manufactured so we buy more and we eat more
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and we crave it and we just can't get enough so
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that these companies make more money that sounds really conspiratorial but it's basic common sense the more processed food
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the more you are going to want to eat.
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I could very easily demolish a whole bar of dairy milk.
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Could I as easily demolish a whole bag of bananas?
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No. Where processed food tends to be packed with salt and sugar and other things that make it taste so damn good,
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unprocessed food as a general rule of thumb, tends to be less calorie dense, but more nutrient dense.
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So in effect, you get a little bit more bang for your buck.
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On top of that, when processed foods are packed with salt and sugar, they can change the perception of how we taste foods.
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For example, I have been eating a lot less processed foods than I did, say, in my final year of medical school,
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and I never really used to ever say anything was too salty or sweet.
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I love me some food.
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However, America with my family there was so much food
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that I was trying and I was thinking god this is too salty
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or sweet which Was a shock to me and it's definitely
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because I have been making a much more concentrated effort to not eat as much Processed food over the last year,
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but obviously when our perception of taste is changed we're constantly chasing More
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and more and more and more it's like eating an apple after a bag of haribos
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and I'm all for everything in moderation, but too much salt and and sugar is bad.
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Three, exercise you enjoy.
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The best exercise is the exercise that you can stick to.
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Do not let anyone tell you what you should or you should not be doing.
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I remember a couple of years ago the big trend was weight training.
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Then there was a lot of stuff on social media about weight training making you bulky
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and then it was pilates and then now everyone's wearing a marathon.
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Like everything else we have trends in exercise and diets but it's so important to just ignore it all
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When I started working as a doctor, I was cycling to work every day.
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It was probably the most uncool, most unsexy thing I've ever done in my entire life.
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But it meant that when I was working a 60 hour week, I was still getting in about an hour and a half of exercise every single day.
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And you could bet when I was working those 60 hour weeks, I would not have been going to the gym.
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It got me moving my body in a way that worked around my schedule until my bike was rudely stolen.
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If you have not found an exercise, that doesn't feel like exercise which is honestly the god's tear
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of exercise then try get a membership to a gym
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that does lots of different classes try all of them
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and see what takes your fancy
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or say something like class pass where you can try a little bit of lots of different things
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or try team sports because from my experience the best way to exercise
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and it not even feel like exercise is to do it
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on a team four convenience is king in my fourth year
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of uni i was deciding between two gyms gym number one 20 pound a month bigger gym more equipment
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but it was Gym number two, £35 a month, smaller gym, less equipment, but it was below my block of flats.
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In the end, I chose gym one because I thought 15 minute walk, that's nothing.
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And of course, it was better value for money.
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Now let me tell you what happened next.
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Medical school got stressful.
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The first thing to go out the window was gym.
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And in my first two months with that membership, I went to the gym once.
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That means that my one gym session at that gym cost me a grand total of great British pounds.
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So for an extra £15, I switched to gym number two, the gym below my block of flats.
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And would you believe it, I ended up going to the gym consistently three to five times a week.
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So on average, each gym session in gym two ended up costing me £2.
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Personally, I am guilty of finding any excuse under the sun to not move my body and not eat healthily.
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It's so important that we make it as easy as possible.
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Pick the gym membership that you will actually use.
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be guilty of making decisions when we're feeling really motivated
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and energized and not necessarily empathizing with the version of us
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that has just finished a busy week is exhausted
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and does not have the motivation discipline or energy to make any decisions
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that are in line with our long -term goals so
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when you do feel motivated and energized and disciplined
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that is the time when you want to make life easier for future you
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and make everything as convenient as possible and this is the same as convenience food.
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However, when we do not pre -plan, processed food is often the most convenient food.
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Fruit is also a convenience food.
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Microwave whole grain rice is a convenience food.
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Frozen vegetables are a convenience food.
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Frozen home -cooked meals are convenience foods.
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By simply including those in your grocery shop or freezing meals that you've cooked when you have the energy to cook them,
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you are making life easier for future you and making it so much easier to just reach for the
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course on the most important point of them all number five Don't bloody complicate it.
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Drink your water, eat your fruit and veg, move your body, go see a doctor if something is wrong
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and add in any supplements that you might be missing in your diet.
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AKA everyone in gloomy Great Britain should be taking a vitamin D supplement between October
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and April minimum because we are not getting enough of it.
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Don't be fooled by these headlines
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that are meant to grab our attention by telling us something
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that contradicts everything we've ever learned about living a healthy lifestyle because they are studies that focus on tiny groups of people.
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The conclusions are often a lot less dramatic and a lot less concrete than the headlines would make out.
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Things are made to be more complicated than they need to be for a reason.
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And that reason is to sell you stuff that you do not need.
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When we feel confused, we are far more vulnerable and desperate for solutions.
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And often the easiest solution that we can see at
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that time when we're feeling vulnerable and confused lies in a shopping cart.
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recent vlog if you wanted to see a little bit more of my life.
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I hope you enjoyed this video, if you did please don't forget to leave a like, comment, subscribe.
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I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
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Mwah!
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เกี่ยวกับบทเรียนนี้
บทเรียนนี้จะช่วยให้คุณได้ฝึกพูดภาษาอังกฤษผ่านการฟังและทำความเข้าใจเนื้อหาจากวิดีโอที่เกี่ยวกับการเริ่มต้นการใช้ชีวิตที่มีสุขภาพดีในปี 2025 คุณจะได้เรียนรู้ถึงความคิดและวิธีการที่จะทำให้การใช้ชีวิตอย่างมีสุขภาพดีเป็นไปได้ โดยไม่รู้สึกเครียดหรือกดดัน เมื่อคุณได้ฟังบทสนทนา คุณจะมีโอกาสในการปรับปรุงการออกเสียงภาษาอังกฤษ และเข้าใจความหมายของคำศัพท์ใหม่ๆ ซึ่งเป็นส่วนสำคัญในการพัฒนาความสามารถในการสื่อสารของคุณ
คำศัพท์และวลีสำคัญ
- สุขภาพดี (Healthy Lifestyle)
- การควบคุมแคลอรี่ (Calorie Counting)
- อาหารแปรรูป (Processed Foods)
- การเดิน (Walking)
- ความยั่งยืน (Sustainability)
- วงจรความรู้สึกผิด (Cycle of Guilt)
- การตั้งมาตรฐานสูงเกินไป (Unreachable Standards)
- การควบคุมอาหาร (Diet Control)
เคล็ดลับการฝึก
เพื่อให้การฝึกพูดภาษาอังกฤษของคุณได้ผลที่สุด แนะนำให้คุณใช้เทคนิค ชาโดว์อิ้ง หรือ shadow speak ซึ่งเป็นวิธีที่คุณจะได้ฟังเสียงจากวิดีโอและพูดตามด้วยความเร็วและน้ำเสียงเดียวกัน คุณสามารถทำตามขั้นตอนนี้ได้:
- ฟังเนื้อหาในวิดีโออย่างตั้งใจโดยไม่หยุด
- ลองพูดตามพร้อมกับเสียงของผู้พูด เพื่อให้คุณปรับปรุงการออกเสียงภาษาอังกฤษ
- หากอยู่ในขั้นตอนแรกๆ คุณอาจจะต้องหยุดและฟังแล้วพูดตามในบางประโยคก่อน
- เมื่อคุณทำความคุ้นเคยมากขึ้น คุณสามารถเพิ่มความเร็วในการทำ ชาโดว์อิ้งภาษาอังกฤษ เพื่อท้าทายตนเอง
- บันทึกเสียงของคุณเองขณะพูดตาม และเปรียบเทียบกับเสียงต้นฉบับเพื่อดูความก้าวหน้า
การฝึกพูดภาษาอังกฤษโดยใช้วิธี shadowspeak จะช่วยเพิ่มความมั่นใจให้คุณในด้านการสื่อสาร และทำให้คุณสามารถใช้ภาษาอังกฤษในการสนทนาได้อย่างคล่องแคล่วยิ่งขึ้น
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | have been eating · have been making |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | being said · is provided · are backed |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | have had · have found · I've ever done |
| Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ | people who want · sweet which Was · exercise which is |
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ